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Week 10 · Day 1 · Block 3

Strength A · Push + Squat

≈ 40 MIN

Leave 2-3 reps in reserve on every set. Target RPE 8. Stop the set if form breaks.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles, KB halos
  2. KB front-rack squat, single arm4 × 10–12 / side
  3. KB strict press, single arm4 × 8–10 / side
  4. Vested pushup4 × 12
  5. Plank4 × 50s
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles, KB halos
  2. KB front-rack squat, single arm4 × 12 / side
  3. KB push press, single arm4 × 10–12 / side
  4. Vested pushup4 × 15
  5. Plank4 × 1:20
  6. Cooldown: 3 min walking, slow breath